Fruits and vegetables are a big part of the food pyramid. In fact, without them, that nutritional icon would crumble.
The role of fruits and vegetables in proper nutrition is an essential one, according to the Texas A&M Department of Horticulture. Fruits and vegetables provide vitamins and minerals essential to health and well-being. In fact, higher consumption of fruits and vegetables can lower the risk of serious ailments, including cancer and heart disease.
Overall Health
Even those not suffering from chronic disease can benefit from regular consumption of vegetables and fruits. If the goal is simply to maintain basic health, then fruits and vegetables play an important role. For instance, the Centers for Disease Control and Prevention reports making fruits and vegetables a regular part of your diet can help you keep your weight, an important indicator of overall health, in check.
Nutrition
The U.S. Department of Agriculture states many fruits and vegetables are naturally low in calories and are free of cholesterol. In addition, they are rich in minerals like potassium, which is important for muscle function.
Fresh produce is also rich in dietary fiber, a nutrient that can help control appetite and keep blood sugar in check. Disease-fighting antioxidants like vitamin A, vitamin E and vitamin C are commonly found in brightly colored fruits and vegetables.
Reduce Chronic Disease
The USDA states there are numerous health benefits to consuming a diet rich in fruits and vegetables. Many chronic diseases can be staved off by increasing your intake of fresh vegetables and fruits. For example, a diet that includes plenty of fruits and vegetables can cut the risk of stroke and other cardiovascular diseases, can reduce the risk of developing Type 2 diabetes and can protect you from developing certain forms of cancer such as colon, stomach and mouth cancer.
The USDA also states a vegetable- and fruit-rich diet, particularly those fruits and vegetables high in fiber, can help cut the risk of coronary heart disease, while fruits and vegetables high in potassium can reduce the chances of developing kidney stones and decrease bone loss.
Amount
In creating the food pyramid, the USDA has created recommended daily amounts for adults and children. According to the agency, adult males between 19 and 50 years old should eat 3 cups of vegetables and 2 cups of fruit per day. Men older than 50 should have 2 cups of fruit and 2 1/2 cups of vegetables. Women 19 to 50 should eat 2 1/2 cups of vegetables and between 1 1/2 and 2 cups of fruit per day. Children should eat no more than 1 1/2 cups of fruit and 2 1/2 cups of vegetables a day.
Color
The USDA also recommends varying the types of fruits and vegetables you eat, selecting a mix of dark green vegetables, orange vegetables, red vegetables, yellow vegetables, legumes and starchy vegetables. The color is representative of the plant's level of antioxidants.
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